Join us tonight at 8pm for the open announcement! Watch or join in the head to head competition between Sam and Katie.
A) STRENGTH
1) Back Squat: Build to a HEAVY but perfect set of 3 over the course of 8 sets. Rest 2:00
– Roughly 90% of 1RM.
– Beginner – Moderate set of 4
2) Deadlift: Build to a Metcon Weight over the course of 3 sets.
B) CONDITIONING
For time:
21-15-9
Deadlift (225, 155)
Bar Facing Burpees
L3: (185, 125)
L2: (155, 105)
L1: (135, 95) (Regular Burpees)
8:00 Time Cap
B) EXTRA CREDIT
AFAP – 100 Banded Pull-throughs
Then,
3:00 of Parasympathetic Breathing
Barbell club meets at 6:30pm
Kids class meets at 5:30pm
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